Tag Archives: eggs

Breakfast Burrito Collard Wraps

Breakfast Burrito Collard Wraps

Happy first day of Fall, all! It’s true that I want to hold on to summer forever, but I do love me some Fall produce like pumpkin, squash, apples and pears so I’ll accept the cooler weather (as if I have a choice…). But before starting the craze of all the Fall-appropriate recipes, I want to share a seriously delicious breakfast recipe with you all.

I’m not sure if you’ve ever had collard wraps before, but it’s one of my favorite gluten-free and low-carb hacks. You basically use a raw collard green leaf as a substitute for a tortilla to make any kind of wrap you want. Collard green leaves are flexible, doesn’t tear easily, and soft enough to chew raw, making it a perfect vehicle to roll up some delicious sandwich or burrito fillings in.

Breakfast Burrito Collard Wraps

Breakfast Burrito Collard Wraps

Breakfast Burrito Collard Wraps

In order to use it as wrap, the best thing to do is lay it flat to shave off the stem that’s sticking out so it’s the same thickness as the leaf. Then, you just add the fillings, fold the sides, then roll it up like a tortilla. Sound simple, right? It really is!

One thing I sure do miss eating is a breakfast burrito, especially living in California. This collard wrap version is made with everyone’s favorite breakfast items, eggs and bacon, and plenty of veggies to make it a healthy, sugar-free breakfast. If you don’t love all the ingredients I added, feel free to leave them out or switch it up with the flavors and ingredients you like. This recipe is easily customizable, so you can change it up with whatever fillings that you are into or have on hand!

Breakfast Burrito Collard Wraps

Breakfast Burrito Collard Wraps

Breakfast Burrito Collard Wraps

Breakfast Burrito Collard Wraps
Prep time
Cook time
Total time
Serves: 2 wraps
  • 2 large collard green leaves
  • 2 oz bacon, chopped
  • ½ cup diced onions
  • ½ red bell pepper, diced
  • 2 large eggs
  • 2 tbsp of non-dairy milk (like coconut or almond)
  • 1 tbsp nutritional yeast
  • ½ tomato, seeded and diced
  • ½ avocado, diced
  • Salt and pepper, to taste
  • Hot sauce (optional)
  1. Lay down the collard green leaves face down, and use a sharp knife to shave down the stems so it is the same thickness as the leaves (See picture in the post). Cut off the part of the stem that extends past the leaves. Set aside.
  2. Preheat a skillet to medium heat.
  3. Cook the chopped bacon on the skillet for about 5 minutes until they turn crispy, then transfer to a dish.
  4. Leave 2 tsp of bacon fat in the pan, and set the rest aside.
  5. Raise the heat to medium high, and cook the onions and the bell pepper in the bacon fat until they are softened, about 6-7 minutes. Season with salt and pepper and combine well with the cooked bacon.
  6. In a small bowl, whisk the eggs with non-dairy milk, nutritional yeast, salt, and pepper.
  7. Lower the heat to medium low and heat 2 tsp of the reserved bacon fat in the skillet (you can use butter or ghee, if there isn't enough).
  8. Pour the eggs into the pan, and stir and scramble until cooked, about 3-4 minutes.
  9. Assemble the wrap: Lay down a collard leaf, and place ½ of the bacon, onion, and bell pepper mixture on the middle of the leaf. Layer with ½ of scrambled eggs, ½ of diced tomato, and ½ of diced avocado. Season with hot sauce, if using. Fold the sides up to tuck, then start rolling like a regular tortilla. Finish by plating with the end of the leaf on the bottom of the wrap, so the roll holds together. Repeat with the other leaf and the rest of the prepared ingredients


Egg Labels: What Do They Mean?

egg labels

Eggs are one of my favorite foods. It’s a quick and easy protein, great source of healthy cholesterol, nutritious, and absolutely delicious! These days, when you go to the grocery store to buy eggs, it can be an overwhelming experience. There are so many different egg labels on the cartons, each claiming that they are the healthiest. As a Nutritional Therapist, I get quite annoyed at these different labels and marketing ploys that only confuse the consumers, who usually just want the healthiest option for them and their family members.

To clear up confusion about the many different egg labels and what they mean, I have broken them down in categories from meaningless, questionable, bad to the best. You may be surprised to find out that some labels are not what you thought they meant, and you’ll learn that you shouldn’t be fooled by the green pastures and happy chickens that are often displayed on the packaging.

Just remember that the nutrients in your eggs can vary dramatically depending on how the chickens were treated, how much room they had to thrive in, and what they ate. A 2007 study showed that eggs from hens raised on pasture may contain:

  • 1/3 less cholesterol
  • 1/4 less saturated fat
  • 2/3 more vitamin A
  • 2 times more omega-3 fatty acids
  • 3 times more vitamin E
  • 7 times more beta carotene

This is why it’s so important to read the labels and understand them so you know what you are getting in your eggs. So let’s get started!


Natural: You see this word not just on eggs but in so many packaged foods that food companies want you to think are healthy. However, natural is not a term that’s strictly regulated and honestly doesn’t mean anything. This is how natural eggs are defined in USDA’s blog: “This term simply means that nothing was added to the egg.  All eggs meet this criteria.”

Hormone-free: Another term that marketers like to throw around. The use of hormones is actually banned for poultry in the United States, so all eggs should be hormone-free.

Humane: Again, this word isn’t regulated by USDA so it’s best to assume that it’s another marketing ploy. However, don’t confuse this with “Certified Humane,” which means the eggs meet certain guidelines and standards set by a third party. More on this below.


Cage free: This label just means that, literally, the hens were not in barred cages. That doesn’t mean that they weren’t confined and crowded together without ever seeing sunlight or being able to move. Many times, they have little or no access to outdoors.

Free range or free roaming: USDA’s definition of this label is, “Producers must demonstrate to the Agency that the poultry has been allowed access to the outside.” (Source) I guess this is one step above cage free, but it still gives no specification to how many times they go outside (could be just once in their life time for 5 minutes) and what they are fed.

Pasteurized: Many people confuse this label with “pasture-raised,” but they actually have completely different meanings. Pasteurized eggs have gone through a warm water bath for under an hour to kill off any bacteria or pathogens. They became popular when Salmonella scare was on the rise several years ago. I don’t think pasteurizing is necessary if you eat high quality eggs, and this label doesn’t mean that the hens saw sunlight or were treated humanely. However, if you are someone with immune issues, it may be worth looking into.


Liquid eggs: This isn’t really a label but I decided to include it because many people are still buying them. Those eggs or egg whites in liquid form that come in tetra packs are always a no-no for me, organic or not. Just like you don’t get all the nutrients from fruits in jam form, packaged liquid eggs have gone through a series of processing and have been chemically altered with additives and preservatives that it’s hard to call them eggs anymore (They are actually labeled as “egg products” many times!). At the end of the process, the healthy nutrients of eggs are minimal and they will more likely do you more harm than good.

Vegetarian-fed: Somehow, consumers believe that vegetarian-fed chickens are healthier. However, this goes totally against the natural diet of chickens. When they are free to roam in the pasture, chickens eat bugs, worms, and other grubs that provide a variety of nutrients to make them and their eggs healthy and nutritious. Just like cows are not supposed to be raised solely on grains, corn, and soy, chickens are not supposed to be raised on a vegetarian diet.


Omega-3 enriched: This just means that the hens were fed a diet rich in omega-3 fatty acids, usually through fish oil, flax, and algae. If you are looking to incorporate more omega-3s into your diet, this may be a better option. However, this label doesn’t come with guidelines about the quality of the feed or the living conditions of the hens, and as you saw from the study I mentioned above, hens raised on pastures produce higher levels of omega-3s in their eggs anyway so it’s best to go for that option instead.

Organic: Organic eggs come from free range hens (no cages with unknown amount of outdoor access) and they are fed feed free of pesticide, herbicide, and fertilizers. This is good in that you won’t be exposed to these chemicals when you eat organic eggs, but it may still mean that the hens were raised in less-than-ideal conditions in a excessively crowded barn.

Certifed Humane: This is a certification given by Humane Farm Animal Care when the laying hens (and other farm animals) meet set guidelines. These hens are raised cage free, provided nest boxes, and have specific amount of room to roam around. While this is definitely a step up from cage free, it doesn’t ensure that the hens have outdoor access.


egg labelsPasture-raised or pastured: While many assume that this is the best option, “pasture-raised” is another term that isn’t regulated by USDA. However, when coupled with “Certified Humane,” it is the best option you can buy at the grocery store because that the combination of those labels IS regulated by Humane Farm Animal Care (HFAC).  Here’s HFAC’s guideline for this label:

“HFAC’s Certified Humane® “Pasture Raised” requirement is 1000 birds per 2.5 acres (108 sq. ft. per bird) and the fields must be rotated.  The hens must be outdoors year-round, with mobile or fixed housing where the hens can go inside at night to protect themselves from predators, or for up to two weeks out of the year, due only to very inclement weather. All additional standards must be met.” (Source)

When buying pasture-raised eggs, make sure that you also see the “Certified Humane” label to ensure the best quality!

Farmers market or visit the farm: This, I think, is by far the best option. Talking to the farmers at the farmers market is a great way to know how the chickens were raised and what their farming practices are. Even better if you can visit the farm and see for yourself! I honestly feel iffy about buying anything from farmers who are hesitant to give farm tours. The ones that are comfortable about having you show up are the ones who are doing it right with good quality feed and having the chickens roam free!

As you can see, it’s hard to trust most of the labels you see on the packaging when it comes to eggs from supermarkets, because there are so many factors that go into the quality and many of them do not mean anything at all, or they address just one of them. However, by choosing the best quality for you and your family, you are getting more nutrition and better nutrient profile in each egg. Of course, if you can’t find pasture raised eggs near you or if they are out of your price range, choose the best option with the current knowledge your have after reading this. All we can do is make the best possible choices for our well being within our circumstances.

Now, go forth and be egg-cellent with reading your egg labels! (Had to, sorry.)

Egg Labels: What Do? They Mean

Bacon & Chive Paleo Muffins

Bacon Chive Paleo MuffinsI’m a creature of habit, and I crave routine. However, I find that I get in a rut with my meals and snacks often because of this. I recently realized that I’ve been eating the same thing for breakfast everyday: 2 fried eggs, sautéed vegetables, and an open-faced avocado toast on my paleo yeast-free bread. While this is delicious (I mean… I couldn’t eat it everyday if I didn’t love it), it was time to change it up a bit for my sanity.

Being that I’m the most productive in the morning, I try not to spend too much time in the kitchen in order to get some work done. So I decided whip up something that could be made ahead and stores well throughout the week. These bacon and chive paleo muffins fit the bill perfectly and I couldn’t be happier about how they turned out.

Bacon Chive Paleo Muffins

Bacon Chive Paleo Muffins

Bacon Chive Paleo MuffinsThese savory muffins are filling, great for when you are doing a sugar detox, and full of healthy and nourishing fats and protein to get your day started right. I love toasting it and slathering on some grass-fed butter before devouring it. They are also easily portable if you are too busy to eat at home in the morning.

Also, if you are into add-ins other than bacon and chives, you can easily substitute them with ingredients of your choice. Don’t you love easily customizable recipes? Hope you enjoy this easy, healthy recipe!

Bacon Chive Paleo Muffins

Bacon Chive Paleo Muffins

Bacon Chive Paleo Muffins

Bacon & Chive Paleo Muffins
Prep time
Cook time
Total time
Serves: 6 muffins
  • 3 slices thick-cut bacon
  • 3 tbsp coconut oil or butter, melted
  • ¼ cup + 1 tbsp coconut milk
  • 1 tbsp lemon juice
  • 5 eggs
  • ½ cup coconut flour
  • 1 tsp garlic powder
  • ½ tsp onion powder
  • ½ tsp baking powder
  • ¼ tsp salt
  • ¼ cup minced chives + more, for garnish
  1. Preheat oven to 350 degrees F.
  2. Heat a skillet over medium heat.
  3. Cook the bacon slices in the skillet until crisp.
  4. Drain the grease, cool the slices, then break into crumbles. Set aside.
  5. Grease a muffin tin with coconut oil or line with muffin tin papers.
  6. In a large bowl, whisk together coconut oil or butter, coconut milk, lemon juice, and eggs until well mixed.
  7. In a separate bowl, stir together coconut flour, garlic powder, onion powder, baking powder, and salt.
  8. Pour the dry mixture into the wet mixture, and stir just until mixed.
  9. Fold in bacon and chopped chives.
  10. Pour the batter evenly into the muffin tin.
  11. Sprinkle and gently press in more chive slices on top of the muffins.
  12. Bake for 25-30 minutes, until a toothpick inserted in center comes out clean.
  13. Cool for 10 minutes before serving.

Bacon & Chive Paleo Muffins